How To Get An Hourglass Figure (Effective Exercise & Diet Tips)

This post contains everything you need to know to get an hourglass figure, including essential training and diet advice.

One of my clients’ most frequent requests is to help them build an hourglass figure, which also turns out to be one of my favourite goals to work towards!

Characterised by a balanced upper and lower body, with a slim, well-defined waist, the hourglass body is a popular physique sought after by many women in the fitness community who are looking to achieve a ‘curvier’ yet defined shape.

Part of the reason why I love training for an hourglass physique is down to the fact that this involves focusing on developing overall body strength while simultaneously reducing body fat, making this one of the healthier fitness trends going around!

To build an hourglass shape, you need to train your back, shoulders, glutes, quads, and core especially to see the desired results.

Aside from exercise, your diet and lifestyle will also play a crucial role in how quickly you can build your hourglass shape.

Let’s now take a look at each of these factors in more detail, so you’ll have all the information you need to start your journey in training for an hourglass figure!

What if I don’t have good genetics?

This is a common concern for many women who want to build an hourglass physique, so let’s quickly bust a few myths before we get into the bulk of this post.

Sure, genetics will influence the appearance of your body and perhaps some of your friends may already have an hourglass body without even trying!

However, with the correct training, nutrition, and consistency, it is absolutely possible to add some more shape to your body and work your way towards that hourglass shape!

It may take you more or less amount of time to get to your goal. However, if you’re serious about achieving this look, then you must be prepared to make a few lifestyle changes that come with this body transformation.

This includes following a well-structured training program and focusing more on maintaining a high-protein, non-processed diet (more on this later!)

So if you’re ready to see a real change in your physique, and get stronger along the way, read on!

Best Exercises for an Hourglass Physique

First up, we’re talking exercise since this is what will allow us to build muscle to create those strong ‘curves’ in the upper and lower body.

To build this muscle, we’ll be focusing more on strength training as opposed to cardio or endurance-based exercise since the goal here is to increase the size of the muscles in our back, shoulders, glutes, and quads.

This may sound scary, but increasing the amount and size of muscle mass we have in these areas is crucial for enhancing these proportions, helping us to build our desired hourglass shape.

Upper Body Exercises for an Hourglass Shape

I’m intensely passionate about women training their upper body so if you’re not a fan of these workouts, maybe I can sway you with this…

Developing your back and shoulder muscles helps create the illusion of a smaller, tighter waist!

Sounds good right? But there’s more-

Not only does training your back and shoulders fast-track you towards an hourglass shape, but you’ll also improve your overall functional fitness and can work towards other exciting goals at the same time such as getting your first pull-up!

To give you an idea of some upper body exercises you should be doing, we have:

Lat pull-downs
Shoulder press
Lateral raises
Face pulls

If you need inspiration or help planning your workouts further, check out some of these useful links (p.s. many lots of these posts include free ready-made workout plans!):

Lower Body Exercises for an Hourglass Physique

So now we know how to train our upper body, let’s focus on developing the muscle in our lower body to create that balanced look.

To add noticeable curves to our lower body, we’ll need to add muscle, especially to our glutes and quads.

Following workouts that deliberately target our glutes and thighs will help us to develop a fuller lower body, with the added benefit of building a peachy behind at the same time! 🍑

Key lower exercises to add to your hourglass figure workout routine include:

Squats
Hip thrusts
Romanian deadlifts
Step-ups
Hip abductions

Just like with the upper body exercises, here are some links to a few of my previous posts that can help you create a solid lower body workout routine:

As a female personal trainer, lower-body development, and in particular glute development, is one of my specialities!

In fact, I am so passionate about helping women achieve their dream glutes and body goals, that I created my own digital 12-Week Glute Builder Guide that you can download and use straight away!

So if you are serious about working towards the physique of your dreams, without spending time learning how to create effective glute-targeting workouts, check out this game-changing glute program!

➡️ You can find out more about my 12-Week Glute Builder Guide here!

Core Workouts for a Defined Waistline

When it comes to shaping an hourglass figure, your core plays a bigger role than you might think.

While you can’t magically shrink your waist with exercise alone, training your core the right way helps create a more sculpted midsection—making your shoulders and glutes stand out even more.

A Strong Core = A More Defined Waist

Your core muscles act like a built-in corset.

When they’re strong, they pull everything in, creating a tighter, more streamlined waistline.

This makes your shoulders look broader and your hips look fuller, giving you that classic hourglass shape.

The Right Core Exercises Make a Difference

However, I have to admit that not all ab workouts are created equal.

Some exercises, like heavy side bends, can actually widen your waist, which is the opposite of what we’re going for!

Instead, focus on movements that define and ‘snatch’ your midsection without adding bulk. These include:

Lying/ hanging leg raises
Deadbugs
Planks
Russian twists
Vacuum holds

For more help in choosing the best core exercises for you, take a look at these posts:

Nutrition Tips to Support Your Hourglass Transformation

We’ve spoken A LOT about building muscle, but what about losing fat? Since both these are important for gradually developing the hourglass shape!

Now before you jump ahead and begin a crazy diet, let me get one thing clear… we don’t need to be getting ourselves to a silly low body fat percentage in order to obtain an hourglass physique– oh no!

A little fat on our body can actually help enhance those desired curves that we’re working hard to create.

We just may be in the position where we need to lose a little body fat so that we can achieve a more defined waist.

And since it’s not possible to ‘spot reduce’ belly fat, we need to work on gradually reducing our overall body fat percentage- and how best to do this than by following a well-thought-out diet?!

‘Abs are made in the kitchen’

You’re more than likely to have heard this expression at least once in your life, but I promise that this is true!

To achieve an hourglass physique through your diet, focus on eating high-protein unprocessed foods, alongside complex carbohydrates, and healthy fats such as nuts or avocados.

You’ll also need to be eating in a slight caloric deficit of about 100-200 calories based upon your individual needs.

For help working out your unique calorie requirements for fat loss, check out this online calorie calculator.

Some supporting posts that will help you learn more about how to eat to get an hourglass physique include:

Lifestyle Habits That Complement Your Training

I’ve hinted at this earlier on but working towards an hourglass physique may require some pretty significant lifestyle changes for you.

For many of you, this may simply mean learning how to stick to a consistent workout schedule.

However, all of these changes will guarantee some kind of benefit or improvement in your quality of life in one way or another, making it all the more exciting to begin your hourglass physique transformation as soon as possible!

The role of posture

Posture might not be the first thing that comes to mind when thinking about an hourglass figure, but trust me—it makes a huge difference!

Standing tall with your shoulders back, chest open, and core engaged instantly enhances your natural shape, making your waist look smaller and your curves more defined.

But good posture isn’t just about looking better; it also helps with muscle engagement and movement efficiency.

When your body is properly aligned, your glutes activate more effectively during exercises like squats and hip thrusts, leading to better results. Poor posture, on the other hand, can cause muscle imbalances that make it harder to build and maintain the shape you’re working for.

Why mobility matters

Mobility is another key factor when it comes to building an hourglass physique.

Tight hips, stiff shoulders, and poor spinal mobility can limit your range of motion and make it difficult to perform exercises that sculpt an hourglass physique.

Therefore, try incorporating dynamic stretching and mobility drills into your routine to help keep your movements fluid, your muscles engaged, and your workouts more effective.

🧘‍♀️ Simple ways to improve posture and mobility:
✔️ Practice daily spinal extensions and shoulder openers
✔️ Include hip mobility drills before lower body workouts
✔️ Strengthen your core and back muscles to support better alignment
✔️ Be mindful of posture throughout the day—especially if you sit a lot!

How Sleep and Stress Impact Body Composition

When people think about getting an hourglass figure, they usually focus on workouts and diet—but sleep and stress are just as important.

If you’re not getting enough rest or you’re constantly stressed, it can throw off your hormones and make it harder to build muscle or lose fat.

Lack of Sleep = Harder Fat Loss & Muscle Growth

Sleep is when your body recovers and repairs.

If you’re skimping on rest, your cortisol levels (the stress hormone) can rise, leading to increased fat storage, especially around the midsection.

Plus, lack of sleep messes with hunger hormones, making you crave sugary and high-calorie foods!

💤 Tips for better sleep:
✔️ Aim for 7-9 hours per night
✔️ Avoid screens at least 30 minutes before bed
✔️ Keep a consistent sleep schedule, even on weekends

For more tips on how to design your perfect night routine to improve your sleep, check out this post:

How To Design a Luxurious (Yet Affordable) Night Time Routine For Better Sleep!

Stress Can Sabotage Your Progress

Chronic stress doesn’t just affect your mood—it impacts your body composition.

High cortisol levels can lead to muscle breakdown, increased fat storage, and low energy levels, making it harder to push through workouts and see progress.

😌 How to reduce stress:
✔️ Prioritize self-care and recovery days
✔️ Try breathwork or meditation to manage stress
✔️ Move your body daily—low-impact activities like walking or yoga help reduce cortisol

Here are some useful links to help you work on reducing the impact of stress on your daily life:

FAQ: Common Questions About How to Get an Hourglass Body

How long does it take to get an hourglass figure?

Depending on your starting point, it may take up to 12 weeks to see your hourglass body taking shape. However, in the meantime, you’ll likely notice yourself getting stronger and increasingly more ‘toned’ due to consistent exercise.

Can anyone achieve an hourglass figure with exercise?

You can absolutely change the appearance of your body to build an hourglass look through exercise. To do this you should be focusing on exercises that increase muscle in your back, shoulders, glutes, and quads. You’ll also want to perform core strengthening exercises to help create a tighter, more defined waistline.

Do I need to lose weight first to build an hourglass physique?

Losing weight may be necessary if you’re at a higher body fat percentage, to reduce the size of your waist and help accentuate your curves.

How do I get a curvy waist?

Building muscle in your back, shoulders, glutes, and quads will enhance these areas, creating the illusion of a smaller, curvier waist.

What exercise gives you an hourglass figure?

Lat pulldowns, shoulder presses, lateral raises, hip thrusts, hip abductions, squats, and planks are great examples of exercises that can help you build an hourglass body.

Final Thoughts: Building Your Hourglass Figure Takes Time & Consistency

Achieving an hourglass figure isn’t about quick fixes—it’s about consistent training, smart nutrition, and daily habits that support your goals. Here’s what really matters:

✔️ Train with intention – Focus on glutes, shoulders, and core to enhance proportions.
✔️ Prioritize strength over size – Building muscle in the right areas shapes your body, not just weight loss.
✔️ Eat to fuel your body – A balanced diet with enough protein, healthy fats, and complex carbs supports muscle growth and fat loss.
✔️ Don’t neglect posture and mobility – Proper alignment and flexibility make workouts more effective.
✔️ Sleep & stress matter – Recovery is just as important as training for body composition.

Most importantly, be patient with your progress. Bodies don’t change overnight, and everyone’s genetics play a role in how they develop. Stay consistent, trust the process, and focus on feeling strong, confident, and healthy—the curves will follow!

🗨️ I’d love to know how your hourglass figure transformation is going! Leave a comment below to share updates about your journey.

If you’ve found this guide for getting an hourglass figure useful then please share it with your friends and of course, don’t forget to save it for reference later!

How To Get An Hourglass Figure (Effective Exercise & Diet Tips)

What if I don’t have good genetics?

Best Exercises for an Hourglass Physique

Upper Body Exercises for an Hourglass Shape